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Try the exciting new recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Seaweed Rice
While seaweed, or sea vegetables, is becoming more familiar to us in the west, many people still want to know how to incorporate it into their meals. This recipe is a great way to enjoy more of these nutrient-rich foods.
Seaweed Rice Prep and Cook Time: 35 minutes

Ingredients:
  • 2 medium pieces wakame, (2 TBS soaked and chopped)*
  • 2 TBS chopped dulse seaweed
  • 2-1/4 cups warm water
  • 1/2 medium onion, minced
  • 2 large cloves garlic, chopped
  • 1 cup long grain brown rice
  • salt and white pepper to taste
  • *For more on Sea vegetables.

Directions:

  1. Chop garlic and mince onion and let them sit for 5-10 minutes to enhance their health-promoting benefits.
  2. Rinse wakame, and soak in the warm water. After 5 minutes, squeeze out the water from the wakame and chop it. Save water.
  3. While wakame is soaking, chop the dulse.
  4. Heat 1 TBS of seaweed soaking water in a medium saucepan. Healthy Sauté chopped onion over medium heat for 2 minutes, stirring frequently. Stir in garlic, rice, chopped wakame, dulse, and the water in which the wakame was soaked.
  5. Bring water to a boil on high heat. As soon as it begins to boil, reduce heat to low and cover. Cook for about 35 minutes. Season with salt and white pepper to taste.
Serves 4 as side dish

Nutritional Profile

Seaweed Rice
1.00 serving
(66.50 grams)
Calories: 180

NutrientDRI/DV






 copper17%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Seaweed Rice is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Seaweed Rice
1.00 serving
66.50 grams
Calories: 180

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
manganese1.82 mg919.1excellent
phosphorus162.97 mg232.3good
selenium11.15 mcg202.0good
magnesium72.24 mg181.8good
copper0.15 mg171.7good
vitamin B10.20 mg171.7good
vitamin B60.27 mg161.6good
vitamin B32.43 mg151.5good
pantothenic acid0.74 mg151.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Seaweed Rice

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